8 Easy Healthy Food Swaps

This post was born out of the idea that I don't believe in dieting long term to stay healthy. It's just not realistic. However, we can make healthier choices daily in order to create a healthier lifestyle for ourselves. Today I'm sharing some of my favorite foods that you can substitute for those that are not as good for you. Regardless of what you decide to swap on a regular basis, remember that it's important to treat yourself every once in awhile; just don't make it a continuous habit. 

1. COCONUT SUGAR FOR BROWN/GRANULATED SUGAR: This is one of my favorites to do, especially in oatmeal and sweet treats. Coconut sugar comes from coconut palm sap and has a lower glycemic index than the others. This means it won't spike your blood sugar as much and is digested slower. Also it contains minerals like zinc, iron, calcium, potassium and more, which isn't the same for table sugar which is simply empty calories. 

2. COCONUT AMINOS FOR SOY SAUCE: If you love soy sauce this one might be a little harder to transition to but it's so worth it. Coconut aminos isn't bad, it's just sweeter and different than soy in my opinion. It's obviously soy-free and also gluten-free which is great for those of you who are conscious of your soy & gluten consumption and doesn't have nearly the amount of sodium as soy sauce. Based on the name, you might have guessed that it contains essential amino acids, which soy sauce does not.

3. AVOCADO OIL FOR OLIVE/COOKING OILS: I love me some olive oil. I am Italian after all, but recently I stopped buying it and swapped it for Avocado oil and I'm obsessed. Avocado oil has tons of healthy fats including oleic acid and with it's high smoke point, you can cook at a higher heat without worrying about breaking down the structure and losing the benefits. I don't notice much of a change in taste either, so I highly recommend this swap.

4. PLAIN GREEK YOGURT FOR SOUR CREAM: I have been doing this one for a long time, but I'm always amazed how many people don't know what an easy swap this is. Make sure you don't make the mistake of buying vanilla, it HAS to be plain. But I honestly barely taste the difference, I get that creaminess that I like from sour cream, and I get a little added protein in whatever I'm doing! I love adding it to the top of a taco salad instead of dressing!

5. LEMON JUICE/OREGANO/AVOCADO OIL FOR SALAD DRESSING: I basically don't buy salad dressing, because I love the simplicity of oil and lemon juice or vinegar. Making a little vinaigrette with oregano, salt and pepper too, makes for an easy summer salad that is light and refreshing! If you can't tell, I don't like heavy dinners in the summer. 

6. ORGANIC BROWN RICE CAKES FOR TOAST: I fell in love with these in my elimination diet because I was able to eat brown rice still and loved that rice cakes gave me the crunch I was looking for without the gluten. Now I still eat them all the time with avocado in place of my old avocado toast! 

7. AVOCADO OR HUMMUS FOR MAYO: This one is another classic, but I love mashed avocado or hummus (or both!) on a sandwich in place of mayo. You still get the creaminess, but a much healthier fat option!

8. FRUIT COMPOTE (HEATED FRUIT & COCONUT SUGAR) FOR SYRUP ON PANCAKES: Now this one is something I made up when I was in my dutch baby obsession because I wanted a healthy alternative to store bought syrup. Maple syrup is obviously a healthier option too, but if you like fruit, I highly recommend this one. Simply use frozen or fresh berries on medium heat in a pan, and sprinkle some coconut sugar on top (a few tablespoons depending on how many berries you have and how sweet they are). The sugar will help to break down the fruit and bring the juices out and if you let it bubble and thicken on a lower heat for a little bit, you'll get a beautiful and delicious fruit compote, perfect to top pancakes, waffles, dutch babies, ice cream, etc!! Depending on the fruit you choose, this can be a great way to get extra fiber, antioxidants and minerals (see coconut sugar above) into your daily diet!

Let me know what you think of these easy food swaps and be sure to comment below what your favorites are!

Have a great weekend,

Andrea